4 Corners for V Q

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Warm Up:12 PAX for virgin Q at Cletus. Quick Lap around the soccer field to get the heart going.  20xSSH, 10xgoodmorning, 10xmerkins, 10xmtnclimb, 10xcottonpicker, 10xmorrnightclub, another quick lap around the soccer field and to the rock pile.  Select medium to large rock
The Workout: 4 Corners:  Each Pax would complete a different set in each corner of the parking lot.  1ST SET: Corner 1: 20 Wonderbras, run to next Corner.  Corner 2: 20 Sumo squats, run to next Corner.  Corner 3: 20 curls for the girls, run to next Corner.  Corner 4: 20 total lunge squats, finish.  2ND SET:  Corner 1: 20 Bent over Rows, lunge walk to next Corner.  Corner 2: 20 straight leg dead lifts, bear craw pushing rock to next corner.  Corner 3:  20 total tri extension, lunge walk to next.  Corner 4: 20 total Lion Kings.  Return rocks and mosey to pavilion where we did 20 total one legged box squats while half the PAX did B2TW.  We completed 2 sets and then 2 sets of 10 Urkins, Derkins and Dips.
Mary:10xbox cutters, 10xLBC’s, 10xfreddyM, 10xWW2, 10xanklebiters, 10xamerhammer
Announcements: kids workout tomorrow, North/South Convergence, Tobacco Road Half/full on Sunday
Prayer:  Several spoken and unspoken alike.  Pleasure to lead men, thank you.

Detective Dawgpound

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Dawgpound’s alarm went off at 3:45 this morning.  Something was not sitting right with me.  I just didn’t know what was wrong… yet.  I arrived promptly at Crazy Time at 4:26.  I was starting to get concern for the Q wasn’t anywhere to be found.  I finally knew why I felt unsettled this morning.  I journeyed back to my car to grab my phone to see if anything on the Slack Verse mentions why Pikachu was missing.  No information was present there.  I then said a quick prayer and started the workout.

Warm Up:

Since I now had my phone I started up “Post Malone Essentials”. I highly recommend this playlist.

Side Straddle Hops
Fazio Arm Circles
Daisy Pickers
Michael Phelps

The Workout:

I split up the 100 Diamond Merkins, 200 Pickle Pounders and 300 Monkey Humpers into 10 sets.  I’ll tell you what 30 Monkey Humpers gets tough after set 4.  At least it did for this detective.

Mary:

I proceeded to Ivan EC and also started to think about what my Emergency Q will be if Pikachu failed to show up there.  Lucky three minutes till the start of EC Pikachu showed.  It turns out it was a case of the sleeping through the alarm.  Luckily he woke up on his own in time for EC and Ivan.

Mystery Solved.

Announcements:
Prayer:

An App For Everything…… Draw A Card

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PAX of 8 for a Thunder Card Session…

Warm Up: Mosey to amphitheater…… some dynamic stretching…..
The Workout: DECK OF CARDS (with a Deck APP…..) – The Deck was COMPLETED. Rep = Card Value, Face Cards = 10, Ace = 11

JOKER – 5 x Double Merkin Burpees, Hearts – Wide Mountain Climbers Cadence, Diamonds – Diamond Merkins, Clubs – Balls Cadence, Spades – Homer to Marge (one legged, card value each leg)

Half way through we stopped for some ”Wall Toe Taps” super difficult Quad workout

Mary: Protractors 10 count cadence (22.5, 45, 90, 45, 22.5), 10 x Toe Taps, Various Boat Canoe holds with 2 x 30 taps, 10 x Box Cutter. Then 5 count Pax Mary – Monkey Humpers, Wide Merkin, Merkin, Squats, Squats, Stretch.

Announcements: See Slack Or Facebook

Prayer: Gump took us out – Thanks

 

Morning After

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Warm Up: 2 laps around the track then onto the clock for 12 SSH IC, 11 SSH IC, 10, etc etc
The Workout: The Clock Starting with 12 and working to 1 or vice versa • Merkins • Tricep extensions (with rock) • Squats • Curls (with rock) • WWIIs • Monkey Humpers • Should Press (with rock) • Hillbillies IC Total 78 movements for standard counts
Mary:
Announcements:
Prayer: Celebration of marriage, travel mercies, career direction and guidance

Disney’s very own has the Q

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Did you know that Dumbo was Walt Disney’s favorite movie he made?  Seems like a fitting place for YHC’s virgin Q.  Thanks for the opportunity to lead you 31 Pax.

EC: Aquaman, Bulls Eye, Dahmer, Dawgpound, Maybelline, Nemo, Pikachu, ShamWow!, Warbucks

Warm Up: Quick mosey through the half pipe and back to the parking lot.  PAX circled up for the following: 24 SSH IC, 12 Good Mornings IC, 10 Fozio Arm Circles IC (forwards and backwards), Michael Phelps OYO, 10 Burpees OYO

The Workout: Mosey over to the big parking lot at the high school for 4 Corners with an accountability partner.  Pax did the following at each corner: 5 burpees, 10 plank jacks & 20 WWII.  Round 1 we moved between corners jogging on the long side and sprinting on the ‘short’ side.  For round 2 we replaced the 20 WWII with Al Gore for a 20 count.

Having finished round 2 it was time for a change of scenery so we moseyed back to the soccer fields.  With your accountability partner, one PAX runs to the middle of the soccer field while the other does balls to the wall on the fence.  We did two rounds of this.

Mary: PAX did 15 diamond merkins while YHC retrieved his phone for COT.  We then did the following: 20 Low Slow Flutter, 20 Homer to Marge, 20 Pickle Pounder, 10 Homer to Marge, 10 Pickle Pounders and Have A Nice Day!

Announcements: Check Slack/Facebook.  F3 Dad’s Camp registration opens soon.

Prayer: Moby’s father, Double D and his family.

YHC finished the morning with a few words about Lent.  During this time in the church year we are striving to either remove the things that keep us from being close to God OR to take on new things that would bring us closer to God.  That corresponds with this week QSource topic (The Jester) as well.  We all have things that keep us from being as close to God as we could be.  I challenge all of us to spend some time thinking about what they are for you and committing to work on them.  YHC took us out.

Thanks again for the opportunity to lead you men.  I will do better next time!

Beach Body Kick Off

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Perfect gloom weather this morning. YHC got there early to set out some cones and floor ladder to get back to some agility work. Four PAX was in attendance. Let’s do it.

Warm Up:
Lap around track with high knees and butt kickers
Square up
SSH x25 IC
Mtn climbers x25 IC
Matt Biondi’s x25 IC
Finkle Swings x10 IC each leg (the laces were in)

The Workout:
Ladder drills with cones at the end
– 10 squats before drill
– 10 diamond merkins after drill
– 4 rds feet – 1 rd hands

Obama 44th POTUS – bear crawl 4 hand steps then 4 merkins (11 times)
Plenty of time on YHC’s garmin so we decided to repeat but with a twist.
Crab walk 4 hand steps then 4 big boy sit ups (11 times)
H1N1 said we can call this the Obama AND Michelle

Mosey over to the rock pile
Rock curls for 5 mins
– AMRAP for 45 secs on, hold rock 15 sec rest, R&R
Jello arms to follow on the mosey back to warm up area

Mary:
Not So Lazy Boys (10 sec count back, then right, then left, then back)
Side star crunches, knee up x10 IC, switch sides
Exaggerated LSF x20 IC
6 inch cork screws x20 IC

Name-o-Rama was totally skipped this morning. Guess we all knew each other well and didn’t think about it.

Announcements:
Q school next Thursday @ 6:30 Womble Park Ampitheater, slack and FB has the rest

Prayer:
FedEx family, 9 yr old passed away last week, H1N1 travels, Norm training 12 weeks this summer, Norm’s friend passed away from HS, Cupid’s grandma recovery

PAX discussed starting a 3-5 mins wrap up at end of each workout to discuss nutrition with help of Banana Seats M. More details to follow.

Cupid will have the VQ next week with some H1N1 assistance. Way to step up so quickly.

Great work out there. Getting those beach bodies started now will pay off in a couple quick months.

BS Out!

R4TJ – Hair of the Dog

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*Image does not indicate a book endorsement.  Never read it but the cover works.

Warm Up: High Knees, Butt Kickers, “togetherness” jog up Sportsmanship way.

The Workout: Following the great Wrightsville race of 2019 there was mumblechatter about soreness and a desire to continue resting.  R4TJ arrived as it always does an a gloomy Wednesday morning and it managed to headlock a few PAX that were on the fence about getting back on their legs.  What better for those weary heads and legs than a good old-fashioned run.  Hair of the Dog… Am I right!?  We returned to the Little Dipper for a 5 mile jaunt with varying goals/paces to suit.  Due to the upcoming Tobacco Road Half and some time constraints some chose to modify, repeating something similar to the last week’s episode of R4TJ (see: https://f3southwake.com/2019/03/06/r4tj-stay-right-4-wrightsville/)  We picked up a Bernie on the way as we passed Town Hall… Surprise!!!

Mary: Um…  was she on the run with us?  Oops…

Announcements:

A Call for Speedwork:  SlideRule is looking to start training for a fast 10k and would like to find/explore opportunities for more speed work.  Yogurt shared that he has been running the ramps on repeats following Paradise City and R4TJ.  R4TJ is also open to guest Qs and/or ideas on how we might incorporate more speedwork.

Triathlon:  If you havent caught it there is a slack channel dedicated to Triathlons.  We discussed the target Sprint Tri at Harris Lake June 1 and the possibility of some non-AO/direct F3 opportunities to do some training in the pool, on the bike, and on the run (speedwork included).  Join Up!  See you in the gloom, pool, and maybe even in the daylight.

Prayer:  Prayers for Shredder, prayers for Bernie as he tackles his Full this weekend, prayers out to the rest of the Tobacco Road Marathoners as well.

45 minute Abs

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16 pax showed up on brisk 34 degree day. 8 for EC.  Was a pleasure to lead this am.  Thanks for the support.

Warm Up:Jog over bridge to lot. 20 SSH IC, 10 Good Morning, 20 Fazio arm circles, 10 IW, 10 Hillbillies, some hip and lower back stretches, 20 LBC IC.
The Workout:On side of hill did clock merkins 5 each at 12, 3,6,9,9,6,3,12.  7’s – 7 lbcs, run up hill backwards, 7 dips. 7 times.back over bridge to rock pile.  Did some sort of Indian run jack webb. In a line we did 1 curl 3 overhead press, passed rock to left and repeat until through the line. To tennis courts we went. Circled up and did Captain Therkins to 7. 1 big boy sit-up,4 American hammers IC, 5 merkins. Repeat to 2,8. 3,12 etc.. 10 burpees, 10 heels to heaven, 10 Freddie mercurys, 20 one leg homer to marge.

Mary: was incorporated in workout.
Announcements:carpex F3 dads 9am bond park, March 30th convergence pulley park 7am 6am EC.
Prayer: fedex son Stargazer, shredder, crablegs and his buddy’s family. 9 yr old Jameson( movement to perform random acts of kindness this week). All other non communicated prayers.

I apologize id I missed something

No Rain at Mutiny

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March 11, 2019 / Mutiny/ QIC: Fedex

Pax: Norm, H1N1, Modify, 16-Bit, Cupid, Messi, Potts, FedEx

 

Warm Up: After a lap around the track, Pax circled up for

– SSH x 25

– Fozio Arm Circles  10F/ 10R

– Imperial Walkers x 10

– Hillbillies x 10

– Stretches

– Monkey Humpers x 10

The Workout: Told the Pax that we will start with high knees and that every time your QIC says “down” we do a burpee. We start off slow but I don’t think the PAX was very happy when I said “down” three times in a row! Twice! After we caught our breath we did 10 shoulder tap Merkins in cadence.  We mosey to the parking lot to bear crawl 3 parking spots then crawl bear back and do a squat twist to the R/L. Told Pax that we will do this 10 times OYO but had to call an audible half way through because of all the chatter.  After catching our breath again I told the Pax that we would be doing a lunge, squat then burpee all the way down the parking lot. We mosey to the playground for 2 sets of pull-ups x 10, swing crunches x 10 ( like TRX but your feet are on the swing), and star jumps x 10. We finished with dips, urkins, derkins and sprints and then an Indian Run to the tennis courts for Mary.

Mary:

LBC x 10

Americian Hammers x 10

Knee Crunches x 10

Have a Good Day

Announcements:

Break the Silence 5K Walk/ Run

Run the Quay

Prayer:

Potts friend from HS fire department that passed away from rare cancer

Cupid’s Grandmother who’s had 3 surgeries

Stargazer, one of Fedex twins, is going through a difficult time right now

Wrightsville Recovery Friendly BLOCKWORK

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Warm Up:

11 PAX Got Stronger @Nutcracker Today

Quick Mosey

25 count SSH

15 count Hillbillies

15 Count Imperial Walkers

15 count Windmills

15 count Daisy Pickers

20 count Seal Claps

20 count T-claps

20 count Sir Fasio Arm circles
The Workout: 4 Station cement blocks

Station 1: 15 Irkins, 15 Derkins, 15 Dips. Bear crawl to Station 2

Station 2: 15 Lion Kings and 15 Wonder Bras. Butt kickers to Station 3

Station 3: Colt 45’s & 15 Briefcase lifts on  both sides. Sumo Squats to Station 4

Station 4: 15 Block-a-docks & 10 Louganis. High Knees back to Station 1.

Rinse and Repeat
Mary:

20 Box Cutters

20 Plank Jacks

6 rounds of Captain Thor(or thereabouts)

20 Crab Cakes

15 Homer to Marge

15 Pickle Pounders

Announcements: Check Slack and Facebook
Prayer: Crablegs, Moby’s Dad,  Shredder and Buford